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I found a vegan cookbook in the ditch and I’m going to cook from it all week long. Now this book isn’t whole food plant-based (WFPB) so as I go along I’m going to tweak the recipes to make them healthier without changing the core components of the dish - and then I’m going to see if my family likes the dish. Is this cookbook trash or treasure? Learn how to cook using vegan recipes and also how to do some swaps to make them healthier.
Recipes are below!
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CHAPTERS
00:00 - Intro
00:42 - Going through the book
02:12 - Banana Date Smoothie
03:42 - Coconut Curry Red Lentil Soup
05:21 - Apple Pie Pancakes
07:56 - Apple Cinnamon Granola
09:36 - Chocolate Chip Cookies
11:31 - Spaghetti & Tofu Balls
13:42 - Ginger Butternut Lentil Soup
15:15 - Berry Apple Crisp
16:57 - Sesame Ginger Stir-Fry
18:55 - Veggie Goulash
21:43 - Maple Streusel Muffins
23:37 - Wrap-Up
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Banana Date Smoothie
2 T cashews
2 dates, pitted
1/4 C soft/silken tofu
1 C plant milk, unsweetened
1 banana, frozen
1 T ground flax
Coconut Curry Red Lentil Soup
1 onion, chopped
2 garlic clove, minced
2 celery stalk, chopped
1 large potato, cubed
1 large sweet potato, cubed
4 C low sodium vegetable stock
1 C red lentils, dry
2 T red curry paste
1/2 t salt
1/2 t black pepper
1 14oz can coconut milk
2 C kale, chopped
1/4 C fresh cilantro, minced
2 T lime juice, fresh
Apple Pie Pancakes
1 1/2 C flour (whole wheat or GF)
1/2 C rolled oats
1 t cinnamon
4 t baking powder
1/2 t sea salt
2 C unsweetened plant milk
1/2 C raisins
1 large apple, diced
Apple Cinnamon Granola
4 C rolled oats
1/2 C shredded coconut, unsweetened
1 C pecans, chopped
1/2 C sunflower seeds
2 t cinnamon
1 C dates, soaked
1/4 C tahini
1 C dried apples, chopped
Chocolate Chip Cookies
1 C flour, whole wheat or GF
1 C oat flour
1 t baking soda
1/4 t sea salt
1/2 C coconut sugar
1/2 C silken/soft tofu
1/4 C unsweetened apple sauce
1/4 C plant-based margarine
1 t vanilla extract
1/2 C dairy-free chocolate chips
Tofu Balls
1 package extra firm tofu, crumbled
1/2 C flour, whole wheat or GF
1 T tahini
2 T tamari
1/4 parsley, chopped
1/2 onion, minced
1/2 t dry mustard
1/4 t black pepper
1/4 C whole wheat flour, for coating
Pasta Sauce
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
3 garlic cloves, minced
28oz can of tomato sauce
1 T dried basil
1/2 t sea salt
1/2 T maple syrup
1/2 C fresh parsley, chopped
2 T red wine vinegar
Ginger Butternut Lentil Soup
1 onion, chopped
4 inches, fresh ginger, minced
4 C butternut squash, cubed
4 C low sodium vegetable stock
28oz can diced tomatoes
1 C red lentils, dry
1/2 t sea salt
1/2 t black pepper
Berry Apple Crisp - Filling
2 large apple, chopped
1 banana, chopped
1 C mixed berries
1 T coconut sugar
1 T flour, whole wheat or GF
1 t cinnamon
Berry Apple Crisp - Topping
1 C rolled oats
1/4 C almond butter
1/4 C coconut sugar
1 t cinnamon
Sesame Ginger Stir Fry
1 package rice noodles
1 onion, chopped
1 block extra firm tofu, cubed
8 mushrooms, sliced
3 T tahini
2 T tamari
1 T water
2 T lime juice
1 T maple syrup
3 inch fresh ginger, minced
1 red pepper, chopped
1 C bean sprouts
salt & pepper to taste
Veggie Goulash
4 C Brown Rice, cooked
1 onion, diced
4 cloves garlic, minced
1 t marjoram
2 tomatoes, diced
2 C cauliflower, diced
2 carrots, chopped
1 pepper, chopped
2 C pinto beans, cooked
2 C low-sodium vegetable broth
1 T paprika
salt and pepper to taste
Maple Streusel Muffins - Topping
1/3 C rolled oats
1 T flour, whole wheat or GF
3 T coconut sugar
1/2 t cinnamon
2 T almond butter
1/4 C pecans
Maple Streusel Muffins
2 C flour, whole wheat or GF
2 t baking powder
1 t baking soda
1/2 t sea salt
2/3 C unsweetened non-dairy milk
2 t apple cider vinegar
1/4 c silken/soft tofu
1/2 C maple syrup
2 t vanilla extract
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NOTE: I am not a doctor, dietitian or nutrition expert. The information provided is not intended to be a substitute for professional medical advice or treatment. Please consult with your doctor before changing your diet.